First, calculate how many calories you take in a day, so that we can get a general idea of how many calories we need. Control the daily dietary calories within the required calories (but not lower than the basal metabolism), and cooperate with effective exercise to effectively lose weight. Then, balance the food and keep the nutrition rich. Choose healthy, unprocessed food, and eat more vegetables, fruits, lean meat, beans, dairy products, etc. Eat less snacks, high-sugar and high-fat foods, balance three meals and eat less at night. Finally, simple dieting will not continue to lose weight. We need to cooperate with effective exercise to increase metabolism and promote fat burning while consuming calories, so as to lose weight effectively. In a word, diet can't rely on only one menu or one food. Only by eating a balanced diet and exercising regularly can we lose weight healthily and effectively. Men need to do more exercise to lose weight, burn fat and strengthen muscles. So the advice for men to lose weight is to develop good exercise and eating habits. 1) Aerobic exercise, such as cycling, running, swimming and walking, is the most effective way to consume calories in the body. Do this exercise two or three times a week; Enter the office building, climb upstairs by yourself without taking the elevator. 2) Drink less carbonated drinks and stimulating drinks, don't hesitate to take a walk during the break, and don't drink coffee or coke, because walking can clear your head more than any other drink. 3) Don't overeat when having a social party or a party. Overeating is not only bad for the stomach, but also easy to get fat. Diet is light, enough is enough; Don't drink alcohol, which has too many calories and low nutritional value. 4) If possible, go to the gym and invite some friends. You can do some effective strength training to strengthen your muscles and speed up your metabolism. There is no shortcut for men to lose weight like women to lose weight. Only by changing from life can we not be impatient. As long as we take the right approach and stick to it, men can easily lose weight.